WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead a dynamic warm up… Start trigger pointing shoulders with LAX ball.

A: Metcon (Time)

4 rounds for time of:

60-second handstand hold

60-second static hang

15 dumbbell shoulder presses

15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups

Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Scaling

Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

B: Metcon (Time)

Intermediate Option

4 rounds for time of:

45-second handstand hold

45-second static hang

15 dumbbell shoulder presses

15 strict pull-ups

Men: Use 2 35-lb. DBs for presses

Women: Use 2 25-lb. DBs for presses

C: Metcon (Time)

Beginner Option

4 rounds for time of:

60-second bear crawl hold

60-second assisted static hang (toes on the ground)

10 dumbbell shoulder presses

10 ring rows

Men: Use 2 20-lb. DBs for presses

Women: Use 2 10-lb. DBs for presses

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